Middle aged running weight loss test: 5 kilometers and 45 minutes have exceeded expectations!

After running 5 kilometers and standing panting in front of the weight scale, the number surprisingly dropped by 2 pounds compared to last week! A 45 minute medium speed run feels like pressing the restart button on the body, even the greasy feeling of staying up late and working overtime is washed away. The argument that middle-aged people have slow metabolism and difficulty losing weight seems less absolute in the face of regular running.

1. Why is 5 kilometers and 45 minutes the golden combination?

1. The sweet spot of fat burning efficiency.

At a pace of 9 minutes per kilometer, the fat supply ratio is as high as 60%, which is more suitable for breaking down stubborn fat than sprinting. Lasting for more than 40 minutes can completely put the body into fat burning mode, causing the excess fat in the waist and abdomen to soften like butter in high temperatures.

2. Joint friendly strength design

This speed has a knee impact force equivalent to 1.5 times that of brisk walking, far lower than sports such as basketball and skipping rope. Before running, do ankle joint wraps and hip activation, and after running, do wall squats to strengthen the muscle buffer layer.

2. Wonderful changes in middle-aged body

1. Priority consumption of visceral fat

After three weeks of persistence, the physical examination report showed the most significant reduction in fat thickness around the liver. The shaking of visceral organs in the abdominal cavity during running generates micro friction, which is a physical stimulus that directly affects deep fat more than sit ups.

2. Nocturnal burst of growth hormone

After exercise, the duration of deep sleep increases by 35%, and the secretion of melatonin increases after 10 pm. The youth hormone secreted by the human body during deep sleep can accelerate the repair of damaged muscle fibers during the day, forming a virtuous cycle of lying down and losing weight.

Thirdly, enhance the effect Doubling diet combination

1. Energy supply 1 hour before running

Half a banana or two spoons of oats provide slow-release carbohydrates, avoiding muscle breakdown for energy during running. Never try to run on an empty stomach, as the dizziness caused by low blood sugar can compromise the effectiveness of the exercise.

2. Protein window 30 minutes after running

Warm milk infused protein powder absorbs 20% faster than cold drinks, and paired with palm sized coarse grain bread can quickly turn off the body's metabolic switch. A greasy celebration banquet can actually make sweat flow away.

4. Three tips for breaking through the platform period

1. Changing the slope of the running route

Choose a route with a 3-5 degree slope two days a week, and when the heart rate increases to 70% of the maximum value, the body will mistakenly think it is in danger of survival This activates more lipolytic enzymes.

2. Add intermittent variable speed running

to accelerate to 7 and a half minutes per kilometer in the last 200 meters. This heart rate roller coaster can continuously increase basal metabolic rate for 12 hours. Pay attention to warming up thoroughly before shifting to avoid pulling.

3. Cross training activates dormant muscles

The resistance of water during swimming is utilized by the idle shoulder and back muscles during running, while the elliptical machine can strengthen the stable muscles such as the medial thigh muscles that are easily overlooked during running. The richer the muscle lines, the more calories are burned when at rest. The mileage covered by those running shoes will eventually turn into the descending arrow on the medical examination form and the disappearing swim ring in the shirt. When you can hum a song with your nose while running, your body has already quietly upgraded to a high-energy version. Remember to set your goal for a speed starting with the letter 4 when tying your shoelaces tomorrow. Surprise may be hidden in the next kilometer.